September 24
Tip: Biceps Bomb Mechanical Drop Set
Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.
September 22
The Cure for Puny Arms
Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.
September 14
Tip: Incline Kettlebell Skull Crusher
Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.
September 12
Tip: Alternating Kettlebell Skull Crusher
Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.
September 11
Tip: Total Arm Training
Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.
August 26
Tip: The 2 Minute Chin-Up Test
Find out how strong your biceps and lats really are.
August 19
Tip: A Better Way to Build Forearms
Wrist curls stress the tendons and don't work very well. Here's a better option.
August 15
Tip: The 5 Principles of Arm Training
Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.
August 5
Tip: Flip Your Grip and Banish Elbow Pain
If your elbows are cranky, it may be a sign of weakness. Use these two exercises to get stronger, build your arms, and squash pain.
August 2
Arm Training for Natural Lifters
Not genetically blessed? Not a friend of the needle? Then you have to be smarter about your biceps and triceps training. Here's what to do.
July 28
Tip: Barbell Quad-Set
Use this complex as a workout finisher to build your arms and shoulders.
Tip: Cable Tri-Set for Arms and Shoulders
One station, three exercises. Give this a shot for bigger biceps, triceps, and delts.
July 27
Tip: Dumbbell and Bench Tri-Set
Maximize workout time by hitting your arms and delts with this quick tri-set.
Tip: Low Cable Tri-Set for Delts and Arms
Nail your shoulders, biceps and triceps with this series.
July 22
Tip: The JM Press with SS Bar
This triceps exercise is popular in powerlifting circles. Make it even better by using a safety squat bar which acts as a form guide.
July 20
Bigger Arms & Shoulders, Fast
Prepare for pain... the good kind that forces new growth. Here's how to build big delts, biceps, and triceps using smart combination sets.
July 12
The Ultimate Grip Strength Test
Take your strength to the next level with this simple 60-second challenge. Then, build a bone-crushing grip. Here's how.
July 11
Tip: Compound Set Combo Curls
Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.
June 30
Tip: How to Double the Gains from Pushdowns
Build those puny triceps with this advanced training method. Here's how.